Safe Methods to Relieve Constipation: Correcting Bowel Movements

 

Constipation is a common stomach and intestinal issue where bowel movements become sluggish or one repeatedly faces difficulty in passing stool. It is not a disease but rather a symptom that appears due to various reasons. For a healthy life, it is extremely important for the intestines to function properly, as they are responsible for expelling waste materials from the body.

Causes of Constipation
There can be numerous causes for constipation, some of the important ones are:

Dietary factors include low consumption of fibrous foods, insufficient quantity of water, high-fat or processed foods, and excessive use of caffeinated beverages.

Lifestyle factors include lack of physical activity, ignoring the natural urge to defecate, changes in daily routines, and alteration of habits due to the pressures of travel or work.

Harmful effects of medicines include painkillers, especially opioids, antidepressants, iron supplements, and some blood pressure medications.

Medical conditions include thyroid disorders like hypothyroidism, diabetes, intestinal diseases such as IBS, and nervous system disorders.

Psychological factors include mental stress, depression, and anxiety.

Safe Methods to Relieve Constipation

Dietary Changes:
Increase the use of fibrous foods. Soluble fiber dissolves in water and forms a gel-like structure; its sources are oats, barley, apples, citrus fruits, carrots, and flax seeds. Insoluble fiber does not dissolve in water and adds bulk to stool; its sources are wheat bran, vegetables, beans, and whole grains. Consume water appropriately, drink at least eight to ten glasses of water a day. Drinking one or two glasses of lukewarm water on an empty stomach in the morning is beneficial. Besides water, fresh fruit juices, soups, and herbal teas are also beneficial. Beneficial foods include prunes, apricots, figs dried or fresh, papaya, guava, kiwi, grapes, green leafy vegetables, lentils and beans, flax seeds, chia seeds, and basil seeds.

Lifestyle Changes:
Exercise regularly, do at least thirty minutes of moderate exercise daily such as brisk walking, jogging, or swimming. Specific yoga poses like Pawanmuktasana are also beneficial. Do exercises that massage the intestines. Improve defecation routines, establish a regular time after waking up in the morning or after meals, do not ignore the natural urge, and adopt the correct position on the toilet seat such as placing a small stool under the feet to bring the knees closer to the stomach. Manage stress, practice meditation and deep breathing exercises, get adequate sleep, and participate in recreational activities.

Natural Remedies and Home Tips:
In herbal treatment, use one spoon of aloe vera gel on an empty stomach in the morning, one spoon of olive oil on an empty stomach in the morning, honey and lukewarm water on an empty stomach in the morning, and fennel tea after meals. For warm water treatment, apply a hot water bottle on the stomach or bathe with warm water.

Use medicines with medical advice:
Over-the-counter medicines include bulk-forming agents like psyllium (Metamucil) and methylcellulose, osmotic laxatives like magnesium hydroxide (milk of magnesia) and lactulose, stool softeners like docusate sodium, and stimulant laxatives like bisacodyl and senna. The warning is to avoid continuous use of medicines, as stimulant laxatives are not safe for long-term use.

Special Precautions for Children and Pregnant Women

For constipation in children, increase water intake, give fruit juices like apple and pear, give watermelon, banana, and papaya, give oatmeal and grains, and do a gentle stomach massage.

For constipation during pregnancy, increase water intake, eat in small intervals, do light exercise on doctor's advice, consider changing iron supplements, and absolutely do not use constipation medicines without a doctor's advice.

Long-Term Prevention Methods

In daily habits, develop a habit of defecation at the same time every day, chew food well, avoid fast food and processed foods, and limit the use of caffeine and alcohol.

In dietary planning, consume a balanced diet, include fruits and grains in breakfast, and eat dinner at least two hours before sleeping.

Get regular medical check-ups, have an annual health examination, and if problems persist, consult a gastroenterologist.

Relieving constipation and correcting bowel movements is not a difficult process. This problem can be controlled by adopting healthy dietary habits, an active lifestyle, and living in a stress-free environment. Remember that the hasty use of medicines can provide temporary relief, but a permanent solution is only possible by adopting natural methods and healthy habits. If problems persist, avoid any kind of self-medication and contact a specialist doctor. The final advice is to listen to your body, trust its natural capabilities, and try to live a life according to natural principles. Healthy intestines are not only necessary for digestion but are also a guarantee for the health and well-being of the entire body.